Welcome back, Hopium Health readers! You’ve heard us rave about magnesium — the MVP mineral behind ATP, sleep, mood, muscle function, and more. But now let’s get specific:
What should you actually eat to get more of it?
Here’s your tour of the most magnesium-rich foods out there — from powerhouse plants to a few delicious surprises hiding in your pantry.
Eat Your Magnesium: The Delicious Way to Power Up Naturally
At Hopium Health, we love a good supplement when it’s needed. But let’s be honest: most people don’t need a chalky pill — they need a plate. And if you’re asking, “How do I get more magnesium naturally?” — pull up a chair.
Magnesium is involved in over 300 vital processes in your body. It supports sleep, soothes anxiety, powers your muscles, and calms inflammation. It’s the spark plug of your cells, and most people aren’t getting enough.
But the solution isn’t exotic powders or lab-made chelates — it’s your grocery list. Let’s dive into some surprisingly powerful (and very tasty) magnesium-rich foods.
Leafy Greens = Magnesium Royalty
🌿 Spinach
• 1 cup cooked = 157 mg (37% DV)
• Great in sautés, smoothies, soups
🥬 Swiss Chard
• 1 cup cooked = 150 mg (36% DV)
• Slightly earthy and stunning in color
🥗 Kale
• 1 cup raw = 5 mg (1% DV)
• A humble start, but mix it in regularly and it adds up
Creamy, Dreamy Plant-Based Hits
🥑 Avocado
• 1 cup diced = 44 mg (10% DV)
• Rich in fiber, potassium, healthy fats, and yes — magnesium
🍌 Banana
• 1 cup sliced = 40 mg (9.6% DV)
• Combo of potassium + magnesium makes it perfect for hydration recovery
🍫 Dark Chocolate
• 1 oz = 64 mg (20% DV)
• Thank the cacao gods: dessert can be medicinal
Fiber-First, Plant-Based Protein Heroes
🥣 Edamame
• 1 cup cooked = 99 mg (24% DV)
• Protein, fiber, folate, iron, and potassium in one green pod
🍲 Lentils + Black Beans
• 1 cup cooked = 60–120 mg (15–28% DV)
• Superstars for plant-based meals
🍛 Quinoa
• 1 cup cooked = 118 mg (28% DV)
• A complete protein + fiber + magnesium = perfection
The Underrated All-Stars
🍐 Prickly Pear
• 1 cup = 127 mg (30% DV)
• Sweet and berry-like; rich in vitamin C and fiber too
🍠 Acorn Squash
• 1 cup = 88 mg (21% DV)
• A touch of nutty sweetness, roasted or mashed
🌿 Artichoke
• 1 cup cooked = 71 mg (17% DV)
• Supports liver health and digestion too
🫛 Green Peas
• 1 cup cooked = 62 mg (15% DV)
• Adds texture, protein, and magnesium to any dish
Extras That Add Up
• Whole milk (1 cup): 27 mg (6% DV)
• Plain yogurt (8 oz): 42 mg (10% DV)
• Whole wheat bread (1 slice): 5g protein + trace magnesium
• Beets, parsnips, jackfruit, broccoli, apples: all contribute modestly, but consistently
You Don’t Need a Pill. You Need a Plan.
Magnesium isn’t hiding in a bottle — it’s tucked into your salad, your lentil soup, your guacamole, and yes, your favorite dark chocolate bar.
Hopium Health says: Eat widely. Eat colorfully. Let magnesium be one of many gifts your food gives you.
And if you’re still wondering how to pull it all together — stay tuned. Friday’s recipe will be loaded with magnesium (and flavor). 🥣✨
🧘♀️ Final Word: Eat to Feel Better
You don’t need to memorize numbers or chase supplements.
You just need to eat a wide variety of colorful, plant-rich, whole foods — and enjoy them.
Try rotating 2–3 magnesium-rich foods daily. Mix spinach into your eggs. Add peas to your soup. Toss edamame into your salad. Snack on dark chocolate and almonds like you’re doing science.
Hopium Health says: Nourish your body like it deserves to feel good — because it does.
